TRX Group X Training Class Routine 4

warm up first
++++++++++++++++++++++++++++++++

lower/ upper/ cardio/ 
core/ cardio

squat or jump squat/ hip hinge --- pistol squat/ hip hinge (or sumo squat/ hip hinge)
low row/ chest press
burpees

standing roll out
fast feet front side back side, "drop it"

T/ Y deltoid flye
power pull
plank/ side plank
mtn climber/ side lunge slap floor

hamstring curl/ hip press
atomic push up/ pike --- 10 push ups, 10 pikes
speed skaters/ jumping jacks

lunge back/ side/ curtsy - knee up/ hop/ balance----- jump lunges
bicep/ tricep
ladders- side hops, in in out out

+++++++++++++++++++++++++++++

cool down after/ stretch


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TRX Group Circuit Training Class 3

WARM UP 

as desired

WORKOUT:

lower/ upper/ core/ cardio

squat/ hip hinge
low row/ chest press
plank/ side plank
jump squat/ fast feet

single leg squat/ crossing balance lunge
bicep/ tricep
trx crunch/ legs in and out
mtn climber/ high knees

hamstring curl/ hip press
power pull/ T+Y deltoid flye
standing roll out/ overhead back extension
burpees/ jumping jacks

lunge (lunge hop)/ curtsy lunge
push up/ mid row
atomic push up/ pike
jump lunge/ speed skaters

STRETCHING

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metabolic circuit- 1 hour- favoring upper body #2

pull up neutral grip
dip
ab roller
long jumps
3 rounds

pull up regular grip
ladder quick feet, jump in and out, plank side to side
push ups
3 rounds

TGU x 2 each side
sled
battle ropes x5+ burpee over and over
push ups on medicine ball

windmills (10 lb plate in each hand, 10 each side, 3 rounds)

plank 1 min on wobble disc x2



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Metabolic Circuit: 1 hour - favoring upper body

Mobility warm up
bear crawls
PVC thrus
x3 rounds

Pull ups
dips
Slider Mountain climbers
x4 rounds

TGU
plank pull thrus (kettlebell)
rope pulls
x2 rounds

push ups on tire
sledgehammer
flip tire
run parking lot
x3 rounds

ball reverse curls
ball dead bug
x3 rounds

hollow rocks
x3 rounds


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TRX Group Circuit Training Class 2

Warm Up

bear crawls
walking lunges
jump rope
inchworms
hip hinge
body squat

Workout

Notice each of the following segments are lower/ upper/ lower/ upper / cardio.  The last round is core. Do each round with a water break after. 

squat/ single leg squat
chest press
squat/ single leg squat
chest press
speed skaters/ jumping jacks

front squat/ and with a hop
mid row
sprinter start/ and with a hop
mid row
walking push up or burpee with a push up and tuck jump

assisted lunge/ step back lunge
standing roll out/ triceps/ biceps/ Y delt fly
balance lunge/ crossing balance lunge
standing roll out/ triceps rev grip/ biceps rev grip/ T delt fly
ollie- ladder/ side jumps touch low

hamstring curl/ sit up/ hip press/ sit up w rotation
plank/ side plank
crunch
overhead back ext/ standing hip drop/ overhead back ext

Cool Down/ Stretch

low back stretch/ and with rotation
hip hinge R/L
upper back
long torso twist R/L
figure 4 stretch
chest stretch
chest and torso stretch Pin It

TRX Group Circuit Training Class

Warm Up 

The Workout:

Notice each of the following segments are lower/ upper/ core/ cardio.  Do each round with a water break after. 

squat/ pistol
mid to high row
twist/ superman
speed skater/ jumping jack

suspended lunge/ rear lunge/ lunge w knee up
chest press
pike/ crunch
mtn climbers

jump squat/ curtsy lunge
rear delt flye- I,Y,T
power pull R/L
skipped burpees for more speed skater/ jumping jack

hamstring curl/ hip press
atomic push up
side plank
side jumps/ quick feet up 4 back 4

Cool Down/ Stretch


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